Clean, Jerk, Deadlift

Today I began a new series of Tuesday strength sessions. I set a new PR in the Clean and Jerk (140 lbs) and did work sets in Deadlift (at 225 lbs).

Warm-Up

Dislocates, Sampsons, Burgener progression. Sit-ups (20), Push-Ups (20), Pull-Ups (11, one set of 6, one set of 5), Overhead Squats (20).

Clean and Jerk

Split Jerk used. Alternating legs each rep, starting with my left foot.

Result: 95 x 1-1-1-1-1
115 x 1-1-1
125 x 1-1
135 x 1 (PR)
140 x 1 (PR).

Volume: 1,345 lbs.

Deadlift Work Sets

82% of 5 rep max PR weight (225 lbs).

Result: 5 x 225 / 4 x 225 / 4 x 225 / 4 x 225 / 3 x 225.

Volume: 4,500 lbs.

Analysis

Clean and Jerk. Comparative weight and volume. A new PR in Clean and Jerk is a sure sign of progress in strength. During my most recent strength session in Clean and Jerk (Oct. 16th) I set a PR of 130, and the volume was only about 590 lbs (more if you count a couple of power cleans and a failed attempt at 135). So not only did I improve my PR by a solid 7.6%, I added a full 127% to my volume. This should yield good results in training this lift.

Deadlift. This was a session of work-sets using 82% of my 5 rep max PR (i.e. 225 lbs). I am following the CFA strength progression in terms of setting volume. My previous deadlift strength session, in which I used 77.1% of my 5 rep max (i.e. about 212.2), had a volume of 5,305 lbs (subtracting the warm-up sets for purposes of comparison). This session had a smaller volume, due to the fact that it has fewer reps. A good reminder that it’s not all about volume.

Pull-Ups

In addition to the pull-ups done during warm-up I did two sets of 5 pull-ups after the lifting session, and a few other pull-up type moves. There wasn’t enough time to do something gnarly in the pull-up department.

All in all this was a really fun session!